This blog post was a labor of love to say the least! This summer, I had my second go-around of the Whole30 program and it definitely won’t be my last! Here are my top 10 tips, favorite recipes and must have products to help you achieve a successful Whole30 – or just eat healthier in general!
WHAT IS WHOLE30?
Whole30 is a 30-day clean-eating plan designed to clean up your eating habits by cutting out foods that might be having a negative impact on your health and causing stress on your digestive system – specifically dairy, sugar, grains, legumes, and alcohol.
WHY AND WHEN I DID IT THE FIRST TIME:
I did Whole30 the first time in Spring of 2017 after I saw a wholistic nutritionist for my infertility issues. You can read more about that experience here and here. My nutritionist did not tell me to follow the Whole30 program, but based on the assessment she did and her recommendations of what I needed to be eating and avoiding, it pretty much aligned with the Whole30 program so I decided to follow the rules and recipes. This played a huge role in my ability to conceive naturally without medication so I am a firm believer in the program and the rewarding results. I now follow a paleo diet year-round.
WHY I DID IT AGAIN:
Since I’ve had Lively and have been breastfeeding, not only am I constantly hungry and never feel full, but I have been craving sugar like crazy. I used to make paleo-friendly desserts here and there as a treat, but then I started making them all the time to satisfy sweet cravings. I was telling myself that because they’re made with coconut flour and sweetened with maple syrup that it’s ok and I know it’s not. It’s still sugar and it’s not good for me. I did Whole30 this time to specifically shake the sugar addiction that’s surfaced since I’ve had a baby. I needed to control the “sugar dragon” because it started controlling me.
MY TOP 10 TIPS:
- Know why you’re doing Whole30
- One of the best ways to follow through on Whole30 is to know why you’re doing it in the first place. Whether you want to identify food intolerances or you really just want to lose 5 lbs, knowing your why gives you a filter to make the best choices and stay motivated to achieve that goal.
- Get the Whole30 book
- It’s extremely helpful, straightforward, and it will get you motivated. It also has tons of delicious and easy recipes. If you don’t want to buy the book, the Whole30 website still has tons of great resources. Whichever you choose, I HIGHLY encourage reading up on the program before getting started.
- Plan ahead
- This is Whole30 founder, Melissa Hartwig’s, number one tip. “Before day one, you should have your first week of meals planned, grocery shopping done, pantry stocked, and you should have some Whole30-compliant emergency food stashed away.” I also suggest buying more vegetables and protein than you think you might need. Here’s a Whole30-approved grocery list that might help get you started.
- Don’t overthink it
- If your culinary experience is limited, then you may find Whole30 more challenging. I’ve heard friends complain about the difficulty of the recipes and that they’re too complicated. You don’t have to make all the fancy dishes with tons of steps. Just pick ingredients you like and keep it simple.
- Eat enough food
- Food = fuel! This is not about counting calories. Eat as much compliant food as you need to be truly satiated. Listen to your body and it will tell you what to do. Just make sure you’re following the Whole30 Food Map (your plate should mostly consist of non-starchy veggies!).
- Don’t skimp on healthy fats
- Healthy fats are not the enemy – they protect your brain and heart, and are vital to your physical and emotional health. Check out this article here on how to choose healthy fats. Consuming healthy fats is especially important if you are pregnant or breastfeeding! In fact, I believe my increased intake of healthy fats is what has kept my milk supply rich. I eat lots of avocados, coconut milk, pumpkin seeds, whole eggs and salmon. I also read that some mamas like to sip on compliant coconut milk throughout the day to ensure they’re getting the proper amount of fat plus it helps give you that “full” feeling that’s hard to achieve while nursing.
- Make leftovers
- Whenever I can, I’ll make a little extra at dinner so I can have the leftovers for breakfast or lunch the next day. It’s so nice when something is already prepared and one less thing I have to make that day.
- Drink lots of water
- This is key whether you’re doing Whole30 or not. Your body relies on proper fluid balance and when we don’t drink enough water to replace what we lose, our bodies become dehydrated and stressed. I aim to drink about 3 liters of water a day (close to 12 cups). My personal rule of thumb is if my pee isn’t clear, I need to go drink some water. 🙂
- Find support
- The first time I did Whole30, I did it alone and it was tough not having anyone to talk to. This time, I did it alongside my sister-in-law, cousin and one of my best friends and it was so much more enjoyable. We had a group text going and would constantly share our successes and struggles, recipes, resources and words of encouragement. My cousin and I even did a Whole30 girls night where she came over and we each picked one recipe we’d been wanting to try and made them for each other. It was so fun!
- Progress not perfection
- There is no such thing as the perfect Whole30 so just do your best! Little by little progress adds up and even if you don’t do it all perfectly, I guarantee it will change the way you think about food and your eating habits. It may sound cheesy, but it really does have the potential to change the way you eat for the rest of your life!
Bonus Tip: If a Whole30 seems way too daunting, then attempt a Whole15 – I won’t tell the Whole30 police 🙂 15 days is better than zero! Yes, Whole30 can be hard. But with God, we can do hard things. Doing hard things is the best way to experience true growth in our lives. Our greatest joys and satisfactions come not from avoiding hard things, but from joyfully embracing them.
“Surely God is my help; the Lord is the one who sustains me.” Psalm 54:4
MY GO-TO MEALS + RECIPES
Breakfast
Scrambled eggs + veggies cooked in coconut oil or ghee
Applesauce oatmeal (if I wanted something sweet/comforting)
Sweet “potatoast” with avocado, red pepper flakes and Himalayan pink salt
Egg Muffins
Lunch
I usually eat leftovers for lunch, but if not here are some other things I like to make:
Turkey lettuce wraps
Everything but the kitchen sink salads using my Oxo Salad Chopper
Easy chicken salad
Egg salad with cucumber slices and Everything But the Bagel Seasoning from Trader Joe’s
Strawberry/avocado salad with Primal Kitchen green goddess dressing
Crunchy Detox Salad (omit honey in dressing)
Dinner
Chicken Fried Cauliflower Rice
Taco Frittata (omit sugar in spice mixture)
Shrimp and Veggie Skillet
Turkey or Bison Burgers + Broccoli Slaw
One-Pan Shrimp Fajita Bowl
Egg Roll in a Bowl
Buffalo Chicken Stuffed Bell Peppers
Ground Turkey Taco Salad
Breakfast Fried Cauliflower Rice
Cheeseburger Soup
Chicken Sausage Sheet Pan Dinner
Chinese Orange Chicken
Butter Lettuce Wrapped Shrimp Tacos
Shredded Chicken Slaw
Creamy Chicken Spaghetti Squash with Bacon and Asparagus
Tuna Zoodle Casserole
Sheet Pan Salmon with Dijon Cream Sauce
Zoodles + Ground Beef or Turkey Meat Sauce
Tomato Basil Bisque with Italian Meatballs
Snacks
Zucchini Hummus + Veggies
Apple + Hard Boiled Eggs
Bowl of Diced Strawberries, Blueberries and Blackberries
Carrot sticks, diced bell peppers and cucumbers with Primal Kitchen Ranch
Homemade plantain chips + salsa or guac
Sweet “Treats”
2-3 Dates
Unsweetened applesauce
Strawberries and blueberries with coconut whipped cream (no sweetener) and cinnamon
Box of raisins
MY FAVORITE PRODUCTS
Vegetables
Hydropnic Butter Lettuce – Love using these as hamburger buns, taco shells, or with turkey and mustard for lunch.
Meats
Aidell’s Chicken & Apple Sausage – Whole Foods or Publix
Pederson Farms Bacon – Whole Foods
Trader Joe’s Organic Sweet Italian Chicken Sausage
Applegate Farms Organic Turkey Burgers – I always try to keep a box of these in the freezer. Even if we don’t have time to grill them, they only take a few minutes to cook in the skillet. I like to put these in a lettuce cup, top with some avocado and Primal Kitchen ketchup and mustard, or throw it on top of a bunch of mixed greens and raw veggies in my salad chopper for a delicious chopped salad.
Trader Joe’s Organic Deli Turkey – Ate this on lettuce wraps for lunch with a side of veggies.
Condiments
Primal Kitchen Regular Mayo & Chipotle Lime Mayo – I use these year-round whether I’m doing Whole30 or not.
Primal Kitchen Ketchup – Takes a little getting used to after having regular ketchup aka “candy sauce” for years, but it’s really good. Reminds me of Whataburger’s fancy ketchup.
Primal Kitchen Salad Dressings – Not all of their salad dressings are Whole30 compliant as some contain honey so just read the label. My favorites are their Ranch (if you’re not a fan of dill you probably won’t like this), Green Goddess and Balsamic.
French’s Yellow Mustard – One item you might already have in your fridge!
Frank’s Buffalo Hot Sauce – I use this in my buffalo chicken stuffed bell peppers.
Coconut Aminos – I use this in Asian dishes or anytime something calls for soy sauce. It tastes just like soy sauce to me. In addition to having a soy sensitivity, 87% of soy produced in the US is GMO so I make sure to steer clear!
Siete Family Foods Hot Sauces – I can’t find a link to these online, but you can get them at Whole Foods. Love these on my eggs or to spice up my Mexican dishes.
Vinegars, Oils + Ghee
Trader Joe’s Organic Coconut Oil
Chosen Foods Avocado Oil Spray
Bragg Organic Apple Cider Vinegar – I like making this vinaigrette for salads
Salsas
Mateo’s – Favorite salsa ever. I get mine at Publix or Whole Foods.
Trader Joe’s Salsa Authentica – Nice kick to it!
Coffee Creamer
Nutpods – I have a nut allergy so I can’t use these, but my friends love them.
On-the-go snacks
Epic Chicken Sriracha Bars – I almost always had one of these in my purse. I order a pack of 12 off Thrive.
Chomps Snack Sticks – This Whole30-compliant variety pack of jerky sticks has three flavors: Original, Hoppin Jalapeno, and Crankin Cran.
The New Primal Beef Thins – Best jerky I’ve ever tasted!
Go Raw Pumpkin Seeds – Great for when you want something salty/crunchy.
Sun-Maid Raisin Boxes – Convenient to throw in purse or diaper bag.
Bare Apple Chips – Crunchy and sweet treat.
SeaSnax Seaweed Snacks – Weirdly addicting.
I am allergic to nuts so I can’t have these, but my cousin liked Lara Bars and RX Bars for easy grab-and-go snacks.
DID I ACHIEVE MY GOAL?
For the most part. I wouldn’t say my sugar craving is 100% gone, but it’s definitely better. It appears to be a common side effect as I have heard many other moms mention their sweet-tooth intensity while breastfeeding. So while I may not have totally slayed my sugar dragon, a few of the benefits I saw from doing it a second time were:
- I ate WAY more vegetables than I ever have before. I really focused on following the Whole30 Food Map and filling my plate with non-starchy vegetables this time around.
- I found some new favorite foods. I always had it in my head that I didn’t like Brussels sprouts and salmon and I made a point to try both this time around. Turns out, I love both and am now eating them all the time!
- My digestion improved even more. I’ll spare you the TMI details on this one! 🙂
- I had a lot of energy, mental clarity, and slept better. What could be more important for a new mom?
- My milk supply stayed strong. If you’re breastfeeding and want to do Whole30 (which I definitely recommend) just make sure you’re eating enough food, getting in those good healthy fats and staying hydrated. You can also try the sipping on coconut milk technique I mentioned above.
- It strengthened my relationships with loved ones. I mentioned previously that this time around I had a great support system (my SIL, my cousin, and one of my best friends) doing the program with me. Not that these relationships needed any fixing, but this experience truly brought me closer to each one of them. I love that we all found a common purpose in this and continue to cheer each other on when it comes to making healthy choices!
If you’re interested in doing the Whole30 or have questions, I’m happy to answer in the comments. You can TOTALLY do this and I’ll be here cheering you on!
Thank you for sharing your journey and these practical tips! My husband and I are considering our first Whole 30 and have been trying out recipes this month to ease in a bit. I’m making your buffalo chicken stuffed peppers tonight! 🙂
Thank you for your sweet words and for giving the recipe a try! You’ll have to let me know what you think. 🙂